Veggie Lunch Recipes

We’re Livin’ on the Veg! Check out these four yummy veggie lunch recipes made with our favorite vegan alternatives from our friends at Field Roast, Gardein, and Daiya. They’re sure to keep you fueled all day, from breakfast to dinner.

Tofu scrambles are the latest breakfast craze. This one in particular is made with Sprouts Soft Tofu and vegan Field Roast sausages! Recipe provided by our blogger friend, Ericka, at Nibbles and Feasts.

Enjoy a fresh, crispy and protein-packed salad, made with Gardein Chick’n Tenders for a mixture of sweet and savory Asian-inspired zing. Recipe provided by our blogger friend, Toni, at Plant Based on a Budget.

Livin’ on the Veg Products on Sale Now!

Don’t let their exotic looks intimidate you—they’ve got exotic flavor to match! Next time you’re in our produce aisle, take home a taste of the tropics with some of these uniquely delicious fruits. To help demystify their appearance and how to eat them, we’ve put together a few tips and insights for you.

Sprouts is a vegan’s paradise! There are TONS of options to stock up your fridge and pantry to make eating vegan a breeze. Here are some of my favorites:

1. Fruit & Veggies

Sprouts has the best, freshest produce at a great price. Double Ad Wednesdays make saving money on a variety of produce even easier!

2. Bulk Nuts, Seeds, Granola & More

The bulk section of sprouts is a lifesaver! There are endless options here. You can find any nut or seed you can think of, tons of delicious granola mixes, oats, flours, beans and more—all at an affordable price.

3. Vegan Protein Powder

I like to add protein powder to my smoothies and baking for an extra nutritional boost! Sprouts has all different kinds of vegan protein powders – from soy protein, to pea protein, to rice protein—you can find the perfect vegan protein powder to fit your taste buds and preferences.

4. Vegan Chocolate

My personal favorite is Lily’s sugar-free chocolate (chocolate bars AND chocolate chips), but there are a few other vegan chocolate and chocolate chip options at Sprouts. They are all delicious (and you will never be able to tell that they are vegan!)

5. Plant-Based Milks & Coffee Creamers

Sprouts has a huge selection of plant-based milks—almond milk, rice milk, hemp milk, soy milk and more. Plant-based milks are the perfect dairy-free alternative to regular milk in smoothies, cereal, oatmeal, and any other recipe that calls for milk. They also have a great selection of coffee creamers that turn your cup of joe into a delicious, decadent treat.

6. Vegan Cheese

You can find tons of vegan cheeses at Sprouts—sliced, blocks, and shredded. They have vegan mozzarella, Gouda, cream cheese and more!

7. Tofu & Tofu Products

Tofu is a staple of mine, and I use it in tons of recipes. Sprouts has many different varieties of tofu in the dairy section.

8. Meat Alternatives

Veggie burgers, vegan chicken patties, vegan sausages, vegan bacon—Sprouts has it all! These make whipping up a hearty, comfort-food meal simple and delicious.

9. Vegan Marshmallows

When I learned that I could still have marshmallows as a vegan, I was ecstatic! Dandies marshmallows can be found in the Sprouts baking aisle and are the perfect, vegan marshmallow alternative that are exactly like regular marshmallows. Great for baking, making vegan hot chocolate, and just snacking on straight from the bag!

10. Crackers & Chips

Sprouts has the BEST selection of crackers and chips! I like the Sprouts Brand Golden Round crackers to pair with hummus and their Blue Corn Tortilla Chips are my absolute favorite! Perfect for snacking with salsa or guacamole.

Annie is a weight-loss expert, wellness coach and cookbook author with a PhD in Nutrition from the University of Texas at Austin. She is also the creator and founder of the popular plant-based recipe website, www.VegAnnie.com. Annie has lost over 75 pounds in a balanced, self-loving kind of way, and helps her clients break free from the cycle of overeating and chronic dieting to help them achieve their health and wellness goals! She believes that true health and happiness begins with what is on your plate, and she is passionate about showing others how eating clean, wholesome foods can be delicious, fun and exciting! Her recipes are simple to prepare, budget-friendly and always free of artificial ingredients.

If you’re new to veganism, avoiding animal-based products might seem fairly straightforward. However, there are a few things you’ll want to pay special attention to. We’ll help you navigate through these ingredient lists so you can steer clear of some potential hidden animal products that may surprise you.

Whey

Often used in baked goods, whey is one of those words you may or may not be familiar with—it’s the watery part of milk that is leftover after curds are formed in the cheese-making process. Because whey contains much of the lactose and about 20% of the protein in milk, it has become a valued byproduct. (It used to be something that got thrown away!) Whey powder is a mainstay in many non-vegan protein powders. Combined with other ingredients in processed foods, whey conveys a host of desirable properties—for this reason, you might find it listed in the ingredients for baked goods, beverages, dressings and a myriad of other products.

Casein

Another milk-based protein is casein. One of the two primary proteins in milk, it accounts for 80% of the protein in cow’s milk. You may also see casein in the ingredient list as caseinate or lactic acid which sometimes contains casein. Some foods where you might also see casein listed are margarine, non-dairy coffee creamer, cheese-flavored chips and snack crackers, as well as baked goods.

Gelatin

Created from the skin, bones and connective tissues of (typically) cows and pigs, gelatin can be found in things like candy (think gummy bears), gum, capsules used for supplements and marshmallows. A vegan substitute for gelatin is agar-agar. A flavorless gelling agent, agar-agar is derived from cooked and pressed seaweed.

Whether you want to gather ‘round a campfire and roast marshmallows, or just sneak a few from the pantry (we won’t tell) you can try this Vegan Marshmallow recipe—you’re friends and family will love them!

Natural and Artificial Flavorings

You might want to err on the side of caution with this phrase when you encounter it in an ingredient list as it can be either animal- or vegetable-sourced. Listed in the FDA’s Code of Federal Regulations Title 21, natural and artificial flavors are both described as able to include “meat, seafood, poultry, eggs, dairy products, or fermentation products thereof”—a pretty wide window!

Vitamins and Supplements

Vitamins and supplements are a part of many people’s healthy living journey. As a vegan, you’ll want to pay a little more attention to the labeling. Found in many multivitamins, vitamins A, D and B12 can be derived from animal products. Additionally, many supplements come in capsule format, which may be made of gelatin. When shopping for vitamins and supplements, it’s best to check the label and look for those that are labeled as vegan.

Worcestershire Sauce

Worcestershire sauce seems to show up in loads of recipes that you may want to convert to your new plant-based diet. The ingredient that will kick this condiment from your fridge, however, is anchovies. But fret not—here is a vegan version you can whip up in no time!

Beer and Wine

It might come as a surprise that some wines and beers may not be vegan. After all, wine is made from grapes, and beer from hops and barley—all plants! Yet, some beers and wines might be made with non-vegan-friendly ingredients like dairy or honey. There is also the question of process: Animal products are often used in the filtering and fining, or clarification process of both wine and beer making. These include things like isinglass (from fish), sea shells, albumen (egg whites) and gelatin. Luckily, this website contains a comprehensive list of well over 35,000 beer, wine and spirits, showing whether they’re vegan-friendly or not.

Carmine

A naturally sourced red dye used in food and drink, the most surprising thing about carmine is its source—a bug! For centuries, red dye has been created from the cochineal bug that lives on the pads of prickly pear cacti. Rich in history, this bug-centric colorant eventually made its way into modern-day food production. Some other names you might also see carmine listed as include cochineal, carmine lake or natural red 4.

Did you know? Broccoli, bok choy, chinese cabbage, collards and kale are all great, non-dairy sources of calcium.

Each summer is filled with picnics, parties and barbecues. Whether you eat plant based regularly, take part in Meatless Mondays or simply want to know how to incorporate more veggies into your diet, Toni from Plant Based on a Budget has two easy and delicious summer recipes to share. Gardein is 100% plant based. Their products offer great texture and taste to every dish.

Instructions:

Create a single layer of kabobs on a baking sheet and drizzle with BBQ sauce.

Bake for 8-10 minutes, or until vegetables are tender.

About the blogger, @plantbasedonabudget:

Toni Okamoto is a purveyor of the plant-based lifestyle. She aims to spread awareness through her blog and has over 100,000 followers total. Toni has a plethora of recipes that can be found on her website and even more in her book, The Super Easy Vegan Slow Cooker Cookbook. You can find her on YouTube as well, showing What I Eat in a Day videos and grocery hauls. Check her out!

Vegan doesn’t have to be complicated! There are tons of super simple, healthy and delicious meals that come together in a snap and require little to no prep. Here are some easy and tasty breakfast ideas that will fill you up and satisfy you until lunchtime.

Whole-grain cereal – many cereals are vegan and a perfect, nutritious breakfast for a busy morning when paired with non-dairy milk. Look for one that has fiber and protein for a fullness that lasts.

To prepare overnight oats, just combine oats and water or milk in a 1:1 ratio in a jar the night before you want to enjoy it. Place it in the fridge, and your oats will be softened and ready for you in the morning.

Smoothies – smoothies are a great way to load up on tons of fiber, protein, healthy fats, vitamins and minerals, all at once! They are also easily customizable. Combine any fruits and veggies of your choice (my favorite simple combination is banana and a handful of leafy greens) with chia seeds, and your favorite nut butter for a nutritious boost.

Tofu Scramble

Tofu scrambles come together quickly and taste remarkably like scrambled eggs! Here is an easy, delicious recipe that is loaded with protein.

Ingredients

1 block extra firm tofu

1 cup kale, chopped

6 grape tomatoes, halved

3 Tbsp. nutritional yeast

1 Tbsp. Dijon mustard

1 tsp. Garlic powder

1 tsp. Onion powder

Salt and pepper, to taste

Instructions

Drain the tofu by wrapping the block in paper towel. Place cutting board on top of the block of tofu. Apply even pressure to the top of the block by placing a cookbook (or something of equal weight) on top of the cutting board. Let tofu drain for about 10–15 minutes.

Crumble tofu with your hands until it resembles scrambled eggs and place in large skillet. Cook over medium-high heat for 2 minutes (to get rid of any extra water).

Add in kale and cook for 1 more minute.

Add in the rest of the ingredients, and stir to combine thoroughly.

Cook for 5–10 minutes. If the tofu sticks to the pan, add a splash of almond milk.

If you are a new vegan, it may seem overwhelming when surfing the web or browsing through cookbooks to find vegan-friendly recipes. Having these pantry staples on hand will help you breeze through new recipes and make sure you always have something easy and tasty to whip up.

Oats – I love oats because they are so versatile! They work wonderfully as a binder in veggie burgers and are also perfect on their own to make oatmeal, overnight oats and baked goods. You can also blend them up into a fine powder to create your own oat flour, which is a wonderful gluten-free flour substitute for baking.

Beans – Having cans of beans on hand can be a lifesaver when you want to throw a quick meal together. From creating a delicious bean burger, to enjoying a bean chili, beans are an essential to any vegan pantry. You can even make healthy baked treats using beans, like these Healthy Fudgy Brownies!

Spices – Spices are amazing to add flavor to any dish. Some of my favorites are garlic powder, onion powder and smoked paprika, which can instantly take a dish from good to gourmet with a few dashes of each. I like to sprinkle them on top of French fries, roasted vegetables and plain raw veggies for snacking. Salt and pepper, too, of course!

Nutritional yeast – This ingredient is used very often in vegan cooking. It is deactivated yeast that adds a delightful, cheesy flavor to any dish. You may also see it referred to as “nooch” on the internet.

Cereal & granola – Don’t forget that vegans can also eat many cereals and granolas (with non-dairy milk!). I always have cereal and granola on hand for lazy or busy mornings.

Nuts – Nuts are a great go-to because they are packed with fiber, healthy fats and protein. No prep necessary, just grab a handful and you’re good-to-go!

Non-dairy milk – It’s always helpful to have a shelf-stable, non-dairy milk on hand when you’re in a pinch but want to make a smoothie or enjoy a bowl of oatmeal.

Nut butters – Peanut butter and almond butter are two essentials in my pantry. I love adding them to smoothies for a boost of protein and healthy fat or spreading them on toast for a delicious, nutritious breakfast or snack

Pasta and marinara – Spaghetti is one of the simplest meals to whip up, and is always a crowd pleaser. Having these ingredients around makes creating a quick weeknight dinner easy as pie! Add in some of your favorite spices to take it up a notch.

Grains – Having grains around is a must. I like to keep it simple with brown rice and quinoa. You can make a big batch and use them in different recipes all week long, like stir fries and chili. They also make a great side dish on their own.

Condiments – Having things like red wine vinegar and olive oil on hand makes it super simple to whip up a delicious salad dressing. Soy sauce drizzled over veggies and rice can turn your boring ol’ veggies into a lovely Asian meal. Ketchup and mustard are an essential, too, for your veggie burgers and French fries!

There are tons of vegan substitutes for common non-vegan baking and cooking products. Here is how to substitute some of the most popular ingredients used in baking and cooking, so that you don’t have to miss out on the foods you love!

Butter

Any of these can be substituted in a 1:1 ratio for butter in baking and cooking.

Coconut oil

Margarine

Vegetable shortening

Milk

There are many vegan milk alternatives available that can be substituted in any recipe that calls for milk. These are some of my favorites:

Almond milk

Cashew milk

Oat milk

Rice milk

Coconut milk

Hemp milk

Soy milk

Chocolate

You can find chocolate for baking, chocolate bars, and chocolate chips that are all vegan and taste just like their non-vegan counterparts. Here are some of my favorites for baking (and eating when I need a chocolate fix!):

Lily’s chocolate baking bars

Lily’s chocolate chips

Enjoy life vegan chocolate chips

Cheese

Many vegan cheeses exist that are sliceable and can be melted perfectly on a pizza or sprinkled over vegan tacos. You can find vegan cheddar, mozzarella, gouda, and even ricotta! Some common brands are:

If you are new to becoming vegan, there are a some staples that you will want to have on hand so that you can throw together a quick, delicious meal in a snap. These are some of the best items to have stocked up in your fridge to make it super easy to incorporate more vegan foods into your diet.

Fruit and Veggies

Fruit is a perfect snack or breakfast, and the best part is that you don’t have to do any prep work for many fruits! Apples, oranges, and pears are some of my favorites. Having some sliced up veggies and baby carrots in your fridge is also a lifesaver when you need a quick, healthy snack. You can easily throw a salad together or sauté your cut up veggies into a delicious stir-fry in 10 minutes or less.

Non-Dairy Milk

Having non-dairy milk in your fridge makes it super easy to whip up a smoothie, oatmeal, or a bowl of whole-grain cereal for a quick and delicious breakfast.

Tofu

Tofu can turn into so many different things and adds the perfect protein boost to any meal. Blend it up and sweeten it into a vegan yogurt or crumble it into a tofu scramble for scrumptious, savory breakfast. It’s also perfect to toss into a veggie stir-fry for lunch or dinner. The possibilities are endless!

Vegan Cheese

You can find all sorts of vegan cheeses, from Gouda to cream cheese to shredded mozzarella at the grocery store. Having vegan cheese around makes it easy to make a vegan pizza, snack on some vegan cheese and crackers, or enjoy the classic bagel and cream cheese for breakfast.

Pre-Made Meals

There are tons of vegan pre-made meal options! Vegan enchiladas, vegan pizzas, veggie burgers, vegan chicken nuggets, vegan burritos, and more. Perfect for those days that you need a quick and hearty meal but don’t feel like cooking.

Condiments & Dressings

Vegan ranch dressing, vegan mayo, soy sauce, ketchup, and mustard are great to have around for salads, sandwiches, wraps, and more!

Hummus

Crackers or veggies dipped in hummus can be a delicious, healthy, and easy snack! Hummus is also great to add to a sandwich or wrap for lunch.

Salsa

Who doesn’t love chips and salsa? You can also turn salsa into guacamole in a snap by mashing up a few avocados and mixing it all together. A dollop of salsa over a salad is also a great way to use it and add a kick to your salad.

Fuel for Life

When Charles Weller was looking for a clean protein to build muscle and help keep him healthy, he struggled to find something that was natural and tasted good. His old whey protein caused too much inflammation in his body so he knew he had to go plant-based. He started making Superfood Protein in his kitchen, mixing all the ingredients that were vital to building muscle and keeping the body healthy, including organic plant-based protein, a full serving of greens and superfoods. He wanted something that wasn’t chalky or gritty, but mixed well and tasted great. People in San Diego kept trying to buy his Superfood Protein for themselves after tasting it. After all, shouldn’t your protein smoothies taste as amazing as you are?? That’s how Ground-Based Nutrition was born.

Always Organic … Always Ground-Based!

Ground-Based Nutrition’s Superfood Protein is made with natural whole-food organic ingredients. It is certified organic, Non-GMO Project Verified, certified vegan and gluten-free. There’s no soy, dairy or whey and zero sugar. Superfood Protein is packed with 20 grams of muscle-building plant protein and superfoods to enhance your life. It tastes like an amazing treat, while being the perfect fuel to energize your body and keep you healthy.